Routine critique (not on juice, yet), All constructive criticism welcomed!

[wordomr]

Sup fellas,

Currently I am trying to drop bodyfat to prepare for my first cycle (as consensus is to be around 15%bf to start a cycle) right now I am about 18%. Currently I lift three days a week and cardio after weights plus 1-2 days more whenver I can. Here is what I currently do (along with diet and Lipostack, btw, that lipoflame is the sh*t!!!)

***Tuesday: Upper Body (super sets)
Dumbbell flat bench 4x10
Dumbbell shoulder press 4x10

Cable Low Row 4X10

Barbell curls 3X10
Tricep Cable pushdown 3X10

Pushups 3xas many as I can
Dips 3Xas many as i can
pullups 3X as many as i can
Cardio

***Th: Lower Body (supersets)
Light Cardio
Squats 4X10
Calf Raises 4X10

Leg Curl 3X10
Leg Extension 3X10

Lunges3X10

****Sat
Cardio

***Sun: Total body
Barbell Flat Bench 4X10
Rack Deads 4X10
Shoulder Press 3X10
Squats 4X10
Dips
Pullups

Again, any and all constructive criticism is welcomed

Stats
27 yrs
6'3"
245lbs
Lifting off and on for about 5 years (during graduate school, was lacking consistancy there for a bit)

 

[Lee]

6'3" 245 and youre already going to do a cycle? Try putting on some mass and hitting your peak before you juice.

And trash that whole routine and do some research here to make a real lifting routine. Cable work? Pushups? There are hundreds of posts here with good routines, and some stickied with great routines. Pick one that suits your needs.

 

[wordomr]

Thank you for your input (anyone else?). Do you have a specific routine that is in line with my goals to lower bodyfat?

 

[wordomr]

Another question, how many times per week should I workout each body part? 1? 2?

 

[thebadguy54]

Scrap all that cable work and isolation garbage. Do more squats, back squats and front squats. Do deadlifts from the deck, cleans, shoulder presses standing with the barbell. I wasted years with routines like the one you have above. I didn't have anyone to tell me I was wasting precious time with nonsense. Concentrate on muti-joint FUNCTIONAL movements.

 

[xblitz44x]

I think there are two different issues here. a) You want to reduce your body fat by 3%. b) You want to retain strength so you're not wasting precious "cycle time" trying to catch up to weights that you did before your cutting period.

3% body fat is not much to lose at all, especially when you're over 15% already. You can drop that sort of fat by simply reducing calorie intake. Hell, you technically don't even need the cardio, let alone screwing up your weight lifting with supersets and push-ups to drop the fat. If your diet is in line (which is damn-well should be if you're serious about losing fat) then you can train for strength and mass while the last few percent BF trickles away.

I'm with the people who believe that training lifts in the way to go, not body parts or muscle groups. I know that if I can put 25-35lbs on my squat in six months, my legs will be bigger. If I can put on 20lbs to my bench, my chest, triceps, and delts will be bigger. (while eating enough, of course)

A split like this worked extremely well for me:

Monday:
Bench
Row
Dip
Chin

Tuesday:
Squat
Deadlift
Power Shrug

Thursday:
Bench
Row
Push Press
BB Curl

Friday:
Squat
Good Morning
Calf Raises

 

[wordomr]

Thanks man, i really appreciate your input!!! I will definately try that